Medical Video: 10 Proven Benefits of Kale
Have you ever eaten kale leaf vegetables? If not, from now on try to eat it, because kale leaves have a very high nutrient content and are beneficial to the body.
Is that kale?
Kale is a type of green leafy vegetable belonging to the cabbage family such as broccoli, cauliflower, and mustard greens. Like other brothers, kale contains various vitamins and minerals that are good for the body. One glass of raw kale contains 33 calories, 3 grams of protein, 2.5 grams of fiber that helps the digestive process, vitamin A, vitamin C, vitamin K, folic acid and B vitamins that are important for brain development, alpha-linolenic acid and omega-fat 3 which is good for heart health, lutein, zeaxantin, phosphorus, potassium, calcium, and zinc. Kale consists of various types, there are kale that have curly leaves, flat leaf kale, or even kale that is bluish green and each type of kale has a different taste.
Kale and breast cancer
Breast cancer is the second leading cause of death in women in the world, there are at least one in 8 women who suffer from breast cancer. Kale contains a substance called sulforaphane. This substance is one of the antioxidants and simulators of detoxification enzymes. Sulforaphane is said to inhibit cancer growth in breast cancer. A study conducted in 2010 showed that sulforaphane succeeded in reducing active cancer cells in patients with breast cancer by 65 to 80 percent.
Good for heart health
Vitamin K contained in kale turned out to meet about 680 percent of vitamin K needs in one day. If you cook kale by boiling and not adding salt during the cooking process, then the value of vitamin K in kale increases to 1300 percent. A 10-year study of 4,500 adult patients proved that there was a reduced risk of death in heart patients if extra vitamin K supplementation was given. But if you are taking blood thinning drugs, such as warfarin, you should consult a doctor, how much Vitamin K is recommended for consumption.
Maintain eye health
In addition to high vitamin K, kale also contains high vitamin K, which is in one raw kale glass containing 6,600 IU, in which the Ministry of Health recommends consuming 2400 IU of vitamin A per day for adults. Vitamin A is known to be very good for eye health, boosts the immune system, and plays a role in cell formation. Research conducted at the National Institute of Health states that people who consume foods that are rich in vitamin A on a regular basis, will be avoided from the risk of getting various eye diseases and maintaining vision ability. In addition, kale has various types of colors such as green, white, purple, and bluish green caused by lutein and these substances are good for maintaining eye function.
Calcium contained in kale is better than milk
Do you like to eat milk? Try to see the amount of calcium in milk packs that you often consume. The average milk only has 1.13 mg of calcium per gram, whereas in one gram of raw kale, there is 1.35 mg of calcium. In addition, there are differences in the quality of calcium contained in kale with calcium contained in milk. Milk contains casein protein which is difficult to digest by the body, therefore it is not impossible if the calcium in milk is not absorbed properly. Calcium absorbed from milk is only about 30%, while calcium absorbed from kale or broccoli reaches 40 to 60 percent.
One glass of kale contains 101 mg of calcium, not many vegetables that have high calcium content such as kale. As the results of a study that states that people who take a vegan diet have a 30% higher risk of fractures because their bones are brittle, compared to people who eat meat. This shows that the vegan group lacks calcium and causes adverse effects on bone health, because the average vegetable does not have high calcium. Therefore, consuming kale regularly can improve bone health.
How do you cook kale?
You can cook kale by sautéing or making kale salad. Or you can make a healthy snack, kale chips by removing the kale root from the stem, cut it according to taste, saute with a little salt and pepper. then bake for 10 to 15 minutes at a temperature of 200 degrees Celsius.
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